alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Smoked Tempeh and Okra Gumbo with Red Beans

    Share

    Smoked Tempeh and Okra Gumbo with Red Beans

    Smoked tempeh holds its own in this rich, spicy New Orleans favourite, and nicely complements the milder red beans. Browned flour takes the place of the usual dark roux, lowering the fat content of the dish with little loss of flavour.

    Advertisement

    1/2 cup (125 mL) unbleached all-purpose flour
    2 Tbsp (30 mL) dark sesame oil, divided
    8 oz (230 g) fresh or frozen baby okra, ends trimmed and chopped into 1/2 in (1.25 cm) thick rounds
    2 Tbsp (30 mL) extra-virgin olive oil
    1 large onion, chopped
    2 large garlic cloves, minced
    2 stalks celery, sliced
    1 large bell pepper (any colour), seeded and chopped
    10 green onions, chopped
    4 cups (1 L) cold low-sodium vegan “chicken-style” broth (see recipe here)
    14 oz (420 mL) can low-sodium diced tomatoes and juice
    8 oz (230 g) smoked tempeh, cut into 1/2 in (1.25 cm) cubes
    2 cups (500 mL) cooked small red beans or kidney beans, or 1 - 19 oz (540 mL) can, drained and rinsed
    1 large bay leaf
    1 tsp (5 mL) dried thyme
    1 tsp (5 mL) liquid smoke
    1/4 tsp (1 mL) cayenne pepper
    Salt and freshly ground black pepper to taste

    To make browned flour, heat dry cast iron skillet over medium heat. Add flour and stir constantly until it is as dark as coffee, being careful not to burn it. Don’t leave it alone for a minute! Take it off the heat as soon as it is the right colour and set aside.

    Heat 1 Tbsp (15 ml) sesame oil in large heavy pot over medium heat and sauté okra for about 5 minutes. Remove okra and set aside.

    In same pot add remaining sesame oil and olive oil in large heavy pot. Add onion, garlic, celery, bell pepper, and green onions. Sauté until onion softens. Stir in browned flour, then broth, tomatoes, okra, tempeh, red beans, bay leaf, thyme, liquid smoke, and cayenne pepper. Bring to a boil, then lower heat, cover, and simmer for 1 hour.

    Taste gumbo for salt, and add pepper liberally. Spoon gumbo over rice, if desired.

    Serves 8.

    Each serving contains: 260 calories; 14 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 27 g carbohydrates; 8.5 g fibre; 135 mg sodium


    Did you know?

    Okra is a vegetable commonly used in southern US and Creole cooking and in African, Middle Eastern, Greek, Turkish, Indian, Caribbean, and South American cuisines. Okra, like eggplant, oatmeal, barley, and psyllium, contains viscous fibre, which traps dietary cholesterol and fat in the digestive tract and speeds their removal from the body.

    source: "Tempeh for Dinner", alive #358, August 2012

    Advertisement

    Smoked Tempeh and Okra Gumbo with Red Beans

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.